Many people underestimate the importance of sleep but research shows that it plays a crucial role in heart health. Studies suggest that sleep deprivation can cause high blood pressure, increases the risk of cardiovascular disease. Now explore how sleep is related to high blood pressure and what you can do about it.
The Link Between Sleep Deprivation and High Blood Pressure
Your body needs sleep to regulate essential functions including blood pressure, When you do not sleep your nervous system will be hyperactive. It starts to release stress hormones resulting in constricting blood vessels leading to high blood pressure.
A study by the American Heart Association suggests that sleeping less than 6 hours increases the chances of having a high risk of developing hypertension.
Research from the National Sleep Foundation chronic sleep deprivation leads to the risk of cardiovascular disease including high blood pressure.
So Can Sleep Deprivation Cause High Blood Pressure? yes
Why does Lack of Sleep Cause High Blood Pressure?
Sleep deprivation triggers several physiological changes leading to high blood pressure. Here's why:
1. Increased Stress Hormones: Poor sleep elevates the cortisol and adrenaline resulting in the blood vessels starting to constrict.
2. Disrupted Autonomic Nervous System: The autonomic nervous system regulates the involuntary function of the body. When people lack sleep the nervous system is in fight or flight mode.
3. Reduced Blood Vessel Flexibility: Healthy blood vessels can expand and contract easily but if a person has a lack of sleep the arteries stiffen and due to this increases the chance of high blood pressure.
4. Inflammation and Oxidative Stress: Lack of sleep increases inflammation and due to damaging arteries, it is very difficult for the heart to pump blood efficiently.
Is 7 Hours of Sleep Enough?
The recommended sleep duration for adults is 7-9 hours of sleep. Research shows that if people sleep less than 6 hours for a long period that will increase the risk of high blood pressure.
If you are suffering from high blood pressure make sure to take at least 7-8 hours of quality sleep
Side Effects of Sleep Deprivation:
Beyond hypertension the lack of sleep cause:
- Increase heart disease risk
- Cognitive decline and memory loss
- Increased stress and mood disturbances
- Increased weight and metabolic disorder
Can Sleep Deprivation Cause High Blood Pressure in Pregnancy?
Yes, poor sleep causes high blood pressure in pregnancy and preeclampsia, a severe condition that can be life-threatening for both mother and baby. Further lack of sleep also can cause problems like insomnia.
If you are pregnant maintain sleep hygiene properly with at least 7-8 hours of sleep.
Can Lack of Sleep Cause High Diastolic Blood Pressure?
Blood pressure has two numbers:
- Systotic: Pressure when your heart beats.
- Diastolic: Pressure when your heart is at rest.
Lack of sleep causes high diastolic pressure, keeping it elevated even if your body is resting. Chronic high diastolic pressure has a high risk of heart disease and stroke.
Can You Die From High Blood Pressure in Your Sleep?
Yes, severe hypertension can cause fatal complications such as:
- Strokes
- Heart attack
- Sudden cardiac arrest.
Is It Safe to Sleep With High Blood Pressure?
Yes, but blood pressure should be managed. here's how:
- Avoid caffeine, alcohol, or heavy meals before bed.
- Periodically check your blood pressure with a doctor.
- Maintain a cool dark environment for sleep.
How to Recover From 4 Hours of Sleep
If you got only 4 hours of sleep then here is how to recover:
- Take a day nap of 20-30 minutes
- Go to bed early
- Expose to sunlight regularly
- Keep hydrated
What Can I take to Sleep If I have High Blood Pressure?
If you have a sleep disorder and high blood pressure, consider this
- Melatonin: Safe for most hypertensive patients.
- Magnesium: Helps to relax muscles and promote quality sleep.
- Herbal tea(chamomile, valerian root): Is a natural sleep aid
So can sleep deprivation cause high blood pressure? Absolutely. Poor sleep disturbs cardiovascular function increases stress and constricts blood pressure.
Are you related to sleep-related blood pressure issues? Comments down below.
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